Miso Chilli Roasted Tofu with Broccoli and Cashews

Tofu is made from soybeans that are pressed to make soy milk that is then coagulated to make bean curd that is then processed to form a solid white block which is tofu.  Tofu can have different texture consistencies from silken to the super firm, which Tofu texture you choose depends on what you are making.

 

Soybeans and therefore Tofu is high in plant protein and essential amino acids and is generally eaten as an alternative to animal dairy, eggs and animal protein.

 

Tofu is a controversial food for sure from deforestation to GMO to chemical, agricultural practices to processed food manufacturing to hormone imbalances and anti-nutrients depending on which studies you read, the information varies widely both positive and negative

 

You decide if eating Tofu is right for you!  If you do like to eat Tofu, this recipe is delicious. 

  • Prep pressing* + 10mins
  • Cook Time 30-35mins
  • Difficulty Low
  • Serving3-4
  • Calcium

    Calcium-rich foods help our build strong healthy teeth, bones, nerve & muscle functions. Whole foods that are high in calcium = seeds sesame, poopy, celery chia, sunflower Dairy, yoghurt, kefir, cheese.  Sardines & Salmon. Almonds, figs, rhubarb, amaranth, beans, lentils, tofu, edamame, greens like kale, bok choy,  broccoli, collards, spinach, arugula, rocket, sweet potato, butternut squash, okra,  and fortified foods.

     

  • Iron

    Iron is a mineral essential for building red blood cells, carrying oxygen to lungs & tissues, cellular energy metabolism, healthy brain & immune functions.

    Foods high in Iron;
    Spinach, kale, parsley, nettles, seaweed, algae, leafy greens, potato skin
    Red meat, poultry, liver, fish, shellfish - sardines, 
    Eggs, Mushrooms, 
    Tofu, Black Beans, Chickpeas, Lentils, Beans
    Quinoa, Teff, Oats, Buckwheat, Rice, Millet, Barley, Wheat
    Seeds pumpkin & squash, pistachios, hemp, flax, almonds, cashews, cacao, dark chocolate,
    Dried fruits apricots, raisins, molasses

  • Low Carb

    Low-Carb recipes have a low carbohydrate count.  No sugar, no grains; no legumes, no starchy vegetables, no high sugar fruits or milk.

  • Low fat

    Low Fat recipes have healthy whole food ingredients that are low in fat and calories to help with weight management and heart disease.

  • Plant Protein

    Recipes with plant protein-rich ingredients.  Examples of plant-based high protein foods include; quinoa, teff, millet, wild rice, oats, buckwheat, amaranth, sorghum, wheat, nuts, seeds, hemp seeds, peas, beans, lentils, legumes, soy, tofu & tempeh, broccoli, brussels, spinach, kale, mushrooms, nutritional yeast.

Ingredients

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  • 454g / 1lb | 16oz Tofu - extra firm
  • 1 broccoli crown | 4 cups florets
  • ½-1 cup raw cashew - whole, split**
  • 2 tbsp miso paste
  • 2 tbsp soy sauce
  • 1 tbsp sesame oil
  • ½ - 2 teaspoons chill paste*
  • 1 tbsp fresh ginger grated
  • 1 teaspoon asafoetida*
  • Mint and cilantro to garnish
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Method

Miso Chill Roasted Tofu Broccoli and Cashews

PREHEAT OVEN 200C | 400F  Line a sheet pan with parchment paper

 

MIXING bowl mix miso, soy sauce, sesame oil, finely grated ginger, asafoetida* and chilli paste to your taste.

 

CUT tofu into 2.5cm/1 inch cubes and chop broccoli into 3-5cm/1-2inch florets.

 

MIX tofu and Broc gently in miso marinade to lightly coat. Place in a single layer not touching on a sheet pan, roast 20mins

 

ADD CASHEWS to the empty bowl and mix around to lightly coat in the small amount of marinade remaining and set aside.

 

TURN tofu and broccoli after 20mins cook for 5mins more then,

 

ADD cashews to the sheet pan and cook for another 5-10mins. Careful not to burn cashews.

 

SERVE I like this with Crunchy Beansprout Salad and drizzled with the Asian style dressing or a Simple Peanut Satay Sauce. Serve with brown, black or white rice for a heartier meal. Garnish with fresh mint or cilantro.

Tips + Suggestions

*OPTIONAL HOW TO DRAIN & PRESS TOFU; cut the block into ⅓ ‘s arrange on a clean dishtowel in a single layer, then wrapping in the dishtowel.  Please try to use a dishtowel instead of paper towel; we don’t need to cut down trees for crispier tofu!  Place between two sheet pans or plates and set something heavy on the sheet pan like a cast-iron skillet or fruit bowl etc. the weight will help press the moisture out of the tofu. Rest in this configuration for15-30mins.  Then remove and place pressed tofu on chopping board.

 

LOW FODMAP + IBS recommended serving size for firm tofu is ⅔ cup cubed = 160g

 

SUBSTITUTE chilli if you don’t like spicy, use olive oil or coconut oil, add sesame seeds, black pepper.

 

SUBSTITUTE nuts & broccoli; you can use different nuts, cauliflower, Brussel sprouts, and cooking times.

 

*CHILLI PASTE use what you have Gochulang Fermented Korean is my absolute favourite

 

**CASHEWS the amount it up to you; depending on budget and on how much you like cashews

 

MISO is fermented soybeans and adds Umami flavour to the dish.  Something to be aware of if you are using Miso as a probiotic food source; Miso is fermented; therefore, has probiotic bacteria which can be destroyed by high heat temperatures above 115F/46C, 

 

* ASAFOETIDA, also known as Hing, is common in Indian cooking; it mimics flavours like garlic and onions; it aids digestion and is commonly used in legumes dishes. * ASAFOETIDA is used medicinally in Ayurveda

 

* ASAFOETIDA is a great Low FODMAP flavour addition in place of garlic and onions and as a supportive digestive aid.